June 3rd 2011

Brief Run

• 2.5 miles


• 1.25 miles to the pool and 1.25 back


• Pavement


• Hills


• Slow pace

INT Swimming

• 25 yard Pool



• 200 yard w/u



• 5 rounds of 100 yard sprint, 3.5 minutes rest with 50 yard paddle



• 200 yard c/d

Times:

1. Fastest: 1:34



2. Slowest: 1:39

PST Workout

• 50 Pullups and 200 Pushups completed as fast as possible



• Pullups: 12/12/10/8/5/3



• Pushups: 50/50/30/28/22/20



• Time: 10:22

Core Workout

2 Rounds of:

• 40 Situps



• 40 Crunches



• 40 Side crunches (each side)



• 40 Reverse crunches



• 40 Leg Levers



• 40 1/2 Situps